Tendon Stretch (Footwork)
Intermediate (4/10)Reformer
Position: SupineEnergy: 4/10~60s
Cueing
Lower and lift heels while carriage is out; maintain long legs; keep core engaged.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductors
Secondary Muscles
Tibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusSternocleidomastoid
Regressions
Reduce heel range; use lighter springs; perform with fewer reps.
Progressions
Increase speed; use heavier springs; perform single leg.
Common Errors
Dropping heels too fast; bending knees; losing pelvic height.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
